16 Simple And Best Biotin-Rich Foods

16 Simple And Best Biotin-Rich Foods December 7, 2017

Most of the foods we take already have it, but that doesn’t mean we take it for granted. Because biotin has an important role to play in our bodily functions.

Here, we discuss the foods rich in biotin. Let’s keep calm and include them in our diet.

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What Is Biotin?

Simply put, biotin is a B vitamin. It is also called vitamin B7 (and even vitamin H) and is one of the B complex vitamins that convert food into energy.

If we dip our toes into a bit of history, we understand that the term ‘biotin’ originates from the ancient Greek word ‘biotos’, which means ‘sustenance’ or ‘life’.

Alright. But why is this nutrient important?

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What Are The Benefits Of Biotin (Vitamin B7)?

Biotin does good to your skin, eyes, hair, liver, and also the nervous system. It is important during pregnancy – as it supports embryonic growth.

Recent research has stated that getting additional biotin regulates blood sugar levels, promotes the health of the hair, skin, and nails, and even helps pregnant mothers have healthier babies. Which is the reason we have this post.

Additionally, biotin supports your metabolism and balances blood sugar levels. It also protects the heart as it increases good cholesterol and lowers the levels of the bad type.

Biotin is also essential for muscle health and repair.

We would like to tell you that biotin is important. And below, we have covered the foods rich in the nutrient.

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What Are The Foods Rich In Biotin (Vitamin B7)?

These are the top foods rich in biotin:

  • Liver
  • Almonds
  • Eggs
  • Yeast
  • Avocado
  • Whole grain bread
  • Salmon
  • Cauliflower
  • Cheeses
  • Raspberries

1. Liver

Three ounces of cooked (beef) liver contain 30.8 micrograms of biotin.

 Beef liver also contains a large amount of high-quality protein. Other important nutrients include B vitamins and folate. Protein builds muscle mass and is important for cell function too. B vitamins sustain your energy levels while folate improves heart health.

How To Include In Your Diet

Simply throw 2 to 3 cubes of beef liver into taco meat.

2. Eggs

One whole cooked egg contains 10 micrograms of biotin.

 We can’t stress enough about the importance of eggs. They are whole foods. They are a complete protein with an extensive amino acid profile. The protein aids muscle growth and keeps you energetic all day.

Eggs are also rich in selenium and vitamin D, nutrients beneficial for thyroid health.

How To Include In Your Diet

You can eat boiled eggs with pepper. Or add egg whites to your vegetable salad.

3. Salmon 

Three ounces of salmon contain 5 micrograms of biotin. 

Apart from biotin (or vitamin B7), salmon fish is also known for its omega-3 fatty acid content. And these omega-3 fatty acids do wonders for optimal health. They reduce inflammation caused by everyday pollutants, protect the heart, improve brain health, and keep your hair and skin healthy.

How To Include In Your Diet 

Add chopped salmon to your breakfast omelet along with your veggies.

4. Pork Chop

4. Pork Chop Pinit


Three ounces of cooked pork chop contain 3.8 micrograms of biotin.  

Pork chops offer a big boost of complete protein. In addition to building muscle, protein also supports the structure and maintenance of tissues. Another nutrient pork chops are particularly rich in is zinc – a nutrient that strengthens the immune system.

How To Include In Your Diet

You can add sliced pork chops to your salad.

5. Sweet Potato 

Half a cup of cooked sweet potato contains 2.4 micrograms of biotin. 

Apart from biotin, sweet potatoes are also rich in beta-carotene – one powerful antioxidant that enhances your skin’s appearance. Beta-carotene is also known to boost vision health and prevent related diseases like macular degeneration.

How To Include In Your Diet 

You can sprinkle salt on boiled and mashed sweet potatoes and have it along with your breakfast.

6. Almonds 

One-fourth cup of roasted almonds contains 1.5 micrograms of biotin. 

Almonds are also particularly rich in magnesium and vitamin E. They are also rich in fiber that promotes satiety and aids weight loss.

How To Include In Your Diet

You can have a bowl full of almonds for your breakfast. Or add chopped almonds to your morning smoothie.

7. Tuna 

Three ounces of canned tuna contain 0.6 micrograms of biotin. 

Just like salmon, tuna also contains great amounts of omega-3 fatty acids, which help reduce cholesterol in the arteries and the blood – thereby preventing coronary heart disease.

Canned tuna is also known to improve the functioning of blood vessels.

How To Include In Your Diet

Simply add tuna to your salad or breakfast sandwich.

8. Spinach

Half a cup of boiled spinach contains 0.5 micrograms of biotin. 

The best thing about spinach is it is low in fat and cholesterol. And it is particularly rich in iron (remember Popeye?). The antioxidants in spinach help treat cancer and other inflammatory diseases like diabetes.

And the iron in spinach prevents anemia.

How To Include In Your Diet

 You can add spinach to your vegetable salad. Or add it along with peanut butter on your breakfast sandwich.

9. Broccoli 

Half a cup of fresh broccoli contains 0.4 micrograms of biotin. 

Broccoli is often dubbed as a superfood for the simple reason that it is replete with nutrients. It is rich in vitamin K that promotes bone health. And the vitamin C this mini tree contains helps prevent various forms of cancer.

How To Include In Your Diet 

You can eat raw broccoli or add it to your evening vegetable salad. Having broccoli along with yogurt for breakfast is also a good idea.

10. Cheddar Cheese

10. Cheddar Cheese Pinit


One ounce of mild Cheddar cheese contains 0.4 micrograms of biotin.

Cheddar cheese is also rich in protein (1 slice contains 7 grams), and it is complete – it contains all the essential amino acids. The cheese is a good source of calcium and phosphorus as well – the former is essential for muscle function and bone development, and the latter plays a role in kidney function and DNA production.

 How To Include In Your Diet 

You can add the cheese to your breakfast toast.

11. Milk 

One cup of milk contains 0.3 micrograms of biotin. 

The benefits of milk have been stressed enough since our childhood. It is a great source of calcium that builds healthy bones and teeth. The protein it contains repairs muscles, and the potassium protects the heart by maintaining healthy blood pressure levels.

How To Include In Your Diet 

You can have plain milk along with your breakfast. Or add milk to your evening fruit juice.

12. Plain Yogurt 

One cup of plain yogurt contains 0.2 micrograms of biotin. 

Yogurt is also super rich in calcium. And it also has good amounts of vitamin D, the deficiency of which, sadly, is commonplace today. A deficiency in vitamin D can lead to hair fall, weakness, and other issues that can become severe if ignored.

How To Include In Your Diet

You can have plain yogurt for breakfast or dinner. You can also add your favorite fruit to yogurt and have it as a refreshing evening snack.

13. Oatmeal

One cup of oatmeal contains 0.2 micrograms of biotin.

Oatmeal is often considered one of the healthiest breakfast options on the planet, and there is a good enough reason for that. Oatmeal is basically whole grain, and whole grain can cut the risk of diabetes, obesity, and even cancer.

Oatmeal also helps lower cholesterol levels and protects the heart.

How To Include In Your Diet

Having plain oatmeal for breakfast is good enough. Or you might want to add to it your favorite fruits and nuts.

14. Banana 

Half a cup of banana contains 0.2 micrograms of biotin. 

Bananas are known for their potassium levels and their ability to offer an energy boost when needed. They also contain fiber that improves digestive health and aids weight loss.

How To Include In Your Diet

Whole bananas can be a wonderful addition to your breakfast. You can also slice them and add to your breakfast smoothie.

That’s with the list of some of the top foods rich in biotin. But now, we have the question – are you getting enough of biotin?

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Are You Getting Enough Of Biotin?

Biotin deficiency is not common – because most of the foods that we usually eat naturally contain biotin. There are certain signs that tell you if you are not getting enough of this nutrient. They are:

  • dry or scaly skin
  • brittle hair and hair loss
  • fatigue
  • loss of appetite
  • nausea
  • depression
  • muscle pain
  • seizures
  • difficulty in walking
  • difficulty in sleeping
  • cracking in the corners of the mouth
  • dry eyes
  • frequently upset stomach
  • burning sensation in the hands and feet

Alright. But how do you ensure you aren’t deficient in biotin in the first place? By taking it in the right amounts, every day.

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What Is The Recommended Daily Allowance Of Biotin (Vitamin B7)?

The following table tells you how much biotin you need on a daily basis.

Birth to 6 months5 mcg
7 to 12 months6 mcg
1 to 3 years8 mcg
4 to 8 years12 mcg
9 to 13 years20 mcg
14 to 18 years25 mcg
19 years and above30 mcg
Pregnant women30 mcg
Lactating women35 mcg

Also, biotin toxicity is very rare. Excess of biotin usually doesn’t cause any serious side effects.

How do you ensure you get enough amounts of biotin every day? Simple. By including the foods we mentioned in your diet. Or you can even opt for biotin supplements.

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Any Biotin Supplements We Can Look At?

Biotin is available in the supplemental form through supplements that contain biotin alone or combinations of B-complex vitamins.

It can also be present in certain multivitamin/multimineral supplements.

Some of the top biotin supplement brands include Natrol Biotin Maximum Strength Tablets, Sports Research Biotin Tablets, and Nature’s Bounty Biotin.

Biotin supplements usually come in three amounts – 10, 50, and 100 mcg. Talk to your doctor about the interactions biotin supplements might have with certain medications.

It also is important to know what causes biotin deficiency so that you can take appropriate measures.

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What Causes Biotin Deficiency? Who Is At Risk?

Following are certain factors that can lead to biotin deficiency:

  • Certain Medications

Certain medicines might prevent your body from absorbing vitamins the right way. Some of these include antibiotics and anti-seizure drugs. Antibiotics might also destroy the good bacteria in your gut that naturally produce biotin.

  • Intestinal Problems

Chronic intestinal problems like Chron’s disease and colitis can prevent your body from absorbing nutrients.

  • Long-Term Dieting

Long-term dieting might keep you from getting all the required vitamins and minerals, and this can also cause biotin deficiency.

  • Biotinidase Deficiency

Though rare, this hereditary disorder prevents your body from reusing biotin. Your body usually reuses vitamin B7 a few times before removing it through waste. This may not happen if you have biotinidase deficiency.

Following are some people that are at a higher risk of biotin deficiency:

  • pregnant women
  • people using medications like antibiotics
  • people using IV feeding

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Though the deficiency is rare, it is important we paid some attention to this nutrient as well.

 Tell us how this post has helped you. Do leave a comment in the box below.  

Expert’s Answers For Readers’ Questions

Which is the best biotin supplement?

The top brands include Natrol Biotin Maximum Strength Tablets, Sports Research Biotin Tablets, and Nature’s Bounty Biotin.

What is the right biotin dosage for hair growth?

Doses from 300 micrograms to as high as 40 milligrams have been recommended for hair growth. However, experts have varied opinions in this regard. Please consult your doctor before you take any step in this direction.

Does biotin really work for reversing hair loss and promoting hair growth?

Evidence is limited. Please consult your doctor.

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